WOD: Saturday, March 30th, 2019
- Banded Lat Pull downs – 10 Reps per side
- Banded Shoulder Rotations – 10 Reps per side
- Banded Shoulder Stretch – 1 Minute per side
Pre Game: 4 Rounds
- 150 Meter Row OR 100 Meter Runner
- 3 Power Snatches (increasing weights)
- :15s Handstand Hold OR Plank on Hands
Workout: AMRAP x 24 Minutes
- Buy In: Run the “Loop”
-Then in remaining time, AMRAP of-
- 4 Power Snatches (115/85)
- 8 Handstand Push ups
- 16 Calorie Bike/Runner/Rower
*RX can sub a 200 Meter Run instead of Calories on the machines
**HSPU Scale= 2:1 Hand Release push ups
Cardio Option: AMRAP x 24 Minutes
- Buy In: Run the “Loop”
-Then in remaining time, AMRAP of-
- 8 Atomic Sit ups (25/15)
- 8 Handstand Push ups
- 16 Calorie Bike/Runner/Rower
- Establish a one rep max
Core: 4 Rounds
- 20 Flutter Kicks
- 20 Kick the Ceilings
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